Today's question is in from Sid: How well do push-ups carry over to bench press? Sid this is a great question because sometimes we want to improve our bench press, but we don't always have access to one. In this episode we're going to talk about how well your push-ups carry over as well how you can improve your bench press without actually doing it and by doing push ups instead. This will be a really good episode especially if you find regular push-ups are getting too easy and you don’t necessarily have weights to move up to.
On The heels of the injury show I thought it would be a good idea to talk about balance, since one of the biggest reasons people injure themselves is through some form of falling, whether it's slipping on a wet surface, tripping over an uneven walkway or falling off a stool, all of these things can be prevented or at the very least the seriousness of them can be significantly reduced with proper balance and strength training. When most people think of balance they think of standing on 1 foot, which you can do and it will improve your balance, except there's more to it than that, because very rarely are you just standing on 1 foot when you fall. I mean when was the last time you said to yourself, ‘hmmmm, I’m going to do this activity on one foot because that will make it easier.’ The short answer is never, so standing on one foot can’t be the only way you practice your balance. Usually you're moving or reaching which puts you in a precarious or awkward position that ultimately leads to a fall. Luckily you can train for that moment.
Injuries suck, they make it hard for you to move, they make it painful to do things you love and they can impair your life like you wouldn't believe. When you're in pain it makes it hard to do anything, let alone exercise. Today we're going to talk about what you can do when you're injured and how you can continue to exercise to avoid becoming injured again. If you've ever had an injury or you're trying to get through an injury right now you need to listen to this episode.
Warming-up is really important and in Episode 19 we talked about how to do it effectively for your exercise program, but we didn’t talk about sports and recreational activities. It’s probably more important to warm-up for recreational activities, because they are so multi dimensional, often you go from doing nothing to sprinting, jumping and changing direction quickly in short periods of time. Which is the best and easiest way to injure yourself, and since I know for a fact no one like’s to get injured, we’re going to go through how to decrease your chances of becoming injured in whatever recreational sport you like to do.
There are 100’s, if not thousands of ways you can workout and be active, but what makes a great workout, a great workout? Even the most fit and most active people can find themselves a little unmotivated form time to time, stick around so you can find out what floats your boat when you exercise, so you not only have a great workout but also a workout you will do.
A quick google search will tell you depending on your activity and whether or not you’re trying to build or just maintain muscle you need to eat between .5 g of protein per kg of bodyweight (for regular inactive people) and 2g per kg of body weight, if you’re a body builder or elite athlete that trains all the time. If you eat a standard North American or Western European diet it is basically impossible for you to be protein deficient, you’re getting enough protein, what we’re going to talk about in this episode is where your sources of protein should come from to make sure you’re eating as healthily as possible.
Have you ever sat back and taken stock of why you do what you do? Why you get up at the time you do? Why you eat the foods you eat? Why you exercise or don’t exercise the way you do? You’re beliefs come from your experiences, your memories and most importantly your perception of how they happened, basically you form multiple stories that you tell yourself and they inform the decisions you make and how you live your life, today we’re going to go through some examples of stories I personally tell myself and stories we have found that clients sometimes tell themselves and how it informs the decisions they make, if you feel like you’re stuck or in a box you need to break out of this is an episode you need to listen to, even if you feel like you’re healthy enough, you can apply these principles to any aspect of your life.
Being Fit and healthy has lots of great benefits, you reduce your chance of many diseases, you become more attractive and you burn more calories in less time, which means you can spend less time actually exercising. I know that’s not what you expect to hear, but it’s true and it’s what we’re going to talk about in this episode, so stay tuned so you can become an exercise machine.
Today I’m going to use myself as an example and go through how I’m re-evaluating my fitness and training situation to make it work for me and I really hope you can pull some lessons out and apply them to apply them to your life. This is probably more personal than I usually like to get, but it’s important and I know many of you struggle with the same things.
You need recovery days to allow your body to heal and recover after very intense workouts. There are several different ways to recover but you're usually trying to do one of the 3 things.
Heat stroke happens when your internal body temperature gets above 40 degrees Celsius or 104 degrees Fahrenheit, this is usually caused by a combination of physical exertion and heat, of course this gets much worse when the sun beats down on you and it’s really humid. Fortunately it’s actually really hard to get heat stroke because our body has this sort of natural regulating system that forces us to slow down.
Although it’s called My Fitness Pal this is definitely a food tracking app, the extent to which you can track your exercise is very general, you can only put in the type of exercise and for how long you did it, that’s it.
Depression is a serious mood disorder, some peoplemay even call it an invisible disease, it can happen on a spectrumfrom ‘hey, I feel kind of down today’ all the way to heavy suicidalthoughts and it’s much harder to diagnose than a broken bone orheart disease, where you can look at an x-ray or scan anddefinitively say ‘yes, this person has broken a bone or yes, thisperson has heart disease where there are very clear procedures andtreatment patterns to follow.
Today we’re going to talk about how you can useexercise and physical activity to help deal with depression and thesymptoms of depression,
As some of you know last week an article about this really ripped woman got shared around on social media, saying that the scale she uses told her she had 33% body fat, when she clearly has a much lower body fat than that because you can see the veins in her abdomen, so is this scale accurate, the short answer is no, so you might ask yourself, do they have any legitimate use? The answer to that question is sure under the right circumstances, in today’s episode we’re going to dig into why this happened and how you can avoid a misreading like this.
Today we’re going to talk about diets, how they work, why they don’t work, why you shouldn’t do them and maybe why you should. I know this description makes it sound like we’re going to be all over the place and we are, but don’t worry it will all make sense by the end of it.
Also, it’s Funday Friday where we give, one lucky listener the chance to win a free lifetime membership to our online fitness and lifestyle design community.
Here’s the scenario, she's a little bit overweight, she smokes, but wants to quit, and she works shift work overnight, three nights of 12 hours in a row followed by one day off followed by four more nights of 12 hours in a row followed by nine days off.
It's easy to see why it's hard to say stay consistent with an exercise program. This is an incredibly varied schedule, but it’s consistent which means you can build systems around it, because there are fewer surprises.
Links to Workout Programs Below
Like I said in the intro there are no right ways, but there are definitely better ways to nudge someone to be healthier. The first thing we should cover before we get into ways to approach someone is to go through ways as to how you shouldn’t approach someone.
In today’s episode we’re going to cover if endurance runners should strength train their legs, what are the potential risks and what are the benefits, if you enjoy running and want to become a better runner you should listen to this episode because strength training your legs is not as straightforward as you might think.
Strength Training Exercises for Runners
To start you have 4 main feel good neurotransmitters inside your brain, Dopamine, Serotonin, Oxytocin and Endorphin. All of these can be released into your brain when you exercise.
Sandra, This is one of the top 3 most common questions people ask us and today you’re going to get the final answer on it.
If you want some exercise samples, check out our youtube video. Click here.
Here's what I am trying to get at .=there is no ‘right way’ to do something and when you find something that works for you continue to do it, but always be open to learning and understanding from other people’s experiences and just maybe it will help you re-define or tweak what you’re doing and at the very least it will help you understand the other person.
When you’re doing something new or different, like an exercise program, eating a different style or even starting a new job, one of the strongest indicators of whether or not you can sustainably make that change is whether or not your expectations of doing that thing are met.
For a long time I have flippantly been using the word caloric density, assuming the average person understood what it meant. Then last week Jennie our Client Relations Manager and I were filming a nutrition video, where it wasn’t clear to her, so she asked what it meant. That’s when I realized, this isn’t as straightforward as it sounds, so today I’m going to give you the rundown of what caloric density is and why it’s so important for you to understand, especially if you’re trying to lose weight.
Amazing weather has finally sprung up, I’m seeing dozens and possibly hundreds of people running outside everyday. Which can only mean one thing, race season is upon us and there are going to be 10’s of thousands of people running their first half marathon. If you’ve never been to one of these race weekends I highly recommend you go, even if you’re not running the energy is electric and you can’t help but to want to be a part of it.
But if you are running, it’s important to go in with a plan. This is only the beginning of the strategies to completing your half marathon and don’t worry even if you have no intentions of running a half these tips will still make you a better runner for any distance you may want to do.
This week’s question is in from Shaun who asks - I’m new to fitness and have been exercising 6 days a week, is that too much?
Many people would just give this question the blanket answer of yes, but I think we need to dig a little deeper...